NN- can't remember where I read that180 was the ideal cadence- probably somewhere on this site. Nice pre- work 11miler.
SM- I'm sure the vo2 max estimate is rubbish- it predicts a 3:40 marathon for me- no way that's correct! Hope the legs feel more like it tomorrow.
MG1- thats a pretty fast LR- enjoy the hot weather!. I know that the stats off my watch are just for fun, but it gives you another motivation to go out and see what else your watch claims to have figured out!
DoD- nice LSR- enjoy the stout!
I did 5k recovery on tready in gym, and to my surprise, the new watch can tell how far I've run on the tready. Dunno how it does that. Anyway, I was plodding along at recovery pace, while the bloke on the adjacent tready was doing the fastest intervals I've ever seen- I'm sure it said his pace was over 30 kph at one point! Scary- I've seen at least one serious head injury from coming off the back of a tready at a slower pace than that!
Find a trail marathon , if you can, or pace a slow beginner round, then you'll get a good "time on feet" run. I've done 3 marathons this year, and they've all been hilly, run slow with a backpack on, aiming for about 30 mins slower than "raced" marathon time.
It's quite sociable with the ultra guys at the back!
Welcome to all the new guys. For a 50k ultra, a marathon programme, with slightly longer LSR's will be fine, concentrating on getting used to taking walk breaks, and eating on the move.A lot of the trainig programmes I've looked at seem crazy- I never go much over 35 miles per week, and I've done quite a few 32- 42 milers, plus 3 runs of over 50 miles. OK, so I'm a back of packer, but I've only DNF'd once, and that was due to ridiculously hot weather on the day.
Remember to take at least 1-2 weeks recovery time of low mileage before carrying on through to the ultra trainig, if you've raced the marathon- different if you've just used it as a "time on feet" very long slow run, where you don't need to recover specifically.